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Indian Club Single-Handed Figure-of-Eight Circle

IntermediateStrengthTier T2

A one-handed club figure of eight. Standing tall with feet together, you circle the club at one side, carry it across the front of your body, and circle it on the other side.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Start with your feet close.
  1. A man stands tall in a plain studio, feet close together, the club hanging in his right hand at the side of his right leg, posture stable.

    Step 1 of 5

    Stand tall with your feet close together, the club hanging in your right hand at the side of your leg.

  2. The man swings the club through a circle at the right side of his body, the club mid-circle beside his right hip tracing the first loop of the sideways eight, his arm circling at the shoulder.

    Step 2 of 5

    Swing the club into a circle at the right side of your body - the first loop of the figure eight.

  3. The man carries the club across the front of his body from right toward left at hip height, the club passing clear in front of his legs as it crosses toward the second side of the eight.

    Step 3 of 5

    As the first circle finishes, carry the club across the front of your body toward your left side - keeping it clear of your leg.

  4. The man swings the club through a circle at the left side of his body, mirroring the first loop - the second lobe of the sideways figure of eight, the circuit continuous.

    Step 4 of 5

    Let the club circle at your left side, closing the sideways figure of eight, and continue the circuit.

  5. A man stands tall in a plain studio, feet close together, the club hanging in his right hand at the side of his right leg, posture stable.

    Step 5 of 5

    Stand tall with your feet close together, the club hanging in your right hand at the side of your leg.

Safety Information

Stand with the feet close together and a stable posture, circle the club at one side of the body, cross it over to the other side and continue the figure-of-eight circuit. Keep the club clear of the leg as it crosses from one side of the body to the other. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.